Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 2 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
***In the video Lacee mentions the name of this Series is Intermediate Series 1 (2021), but we have since re-named it to Intermediate Series 1 (2022)***

Class 2 introduces "grind work" on the skills from this program's future test. Overall RPE should feel like an 8 out of 10; pay attention to program notes for RPE changes by sets.

Equipment Recommendations: x2 medium/heavy kettlebell, x1 optional light kettlebell, optional pull up bar, chair or bench

Warm Up
20 seconds on 10 seconds off, x4 rounds:
1. hard-style full plank
2. hollow body hold

20 seconds on 10 seconds off, x4 rounds:
1. full plank shoulder taps
2. crab crawl

Set 1: RPE 8 out of 10
x3 rounds:
*rest 1-2 minutes between rounds, or until fully recovered
A. x3 double racked squats, optional 3-5 seconds count on the "down" phase depending on bell size
B. maximum reps standing strict presses, left and right sides (RPE 6-7 bell, record repetitions)
C. x5 scapular pull ups
*if no pull up bar, x10 hollow hold towel pulls

Set 2: RPE 8 out of 10
x3 rounds:
x10 dips on a chair, bench, or dip bar
x5 crush grip biceps curls, standing position
x8 double bell seesaw chest presses, (x4 left & right sides)

Set 3: RPE 9 out of 10
Every minute on the minute x5 rounds (10 minutes total), resting in the remaining time left in the interval:
1. x10 double kettlebell swings
*modify to two-hand swings
2. fist plank to 30 seconds mark